CrossFit Hertford Workout of the Day 15/02/13

Warm up:

3x5 Wall squats
3x10 Overhead squats
3x5 Duck walks
5 Minutes double under practice

Strength:

15 Minutes Front squats

6 Rep max

WOD

Complete 5 rounds for max reps

30sec Overhead squats 45/30kg
30sec Rest
30sec Double unders
30sec Rest

Results